Tuesday, April 29, 2008

Get Primal

We warmed up today with some dynamic flexibility drills.   Monster walk, bear crawls, crab crawls, walking lunges and spiderman.  We had a chance to play around with some new gymnastic skills tonight.  Everyone worked on pull-ups, front levers, knees to elbows, pole vaulters and handstands.

workout was:

5 rounds

15 dumbbell snatches left
15 dumbbell snatches right
10 burpees

Looking to make some changes or improve your health?  Try the primal lifestyle!  Boiled down it means, try to live, eat and move like our ancestors did.  Here is a list of the top 10 ways to Get Primal

Rowing Monday

Group warmed up with pass thrus, overhead squats, spiderman, get-up sit-ups, hand to hand swings, and kettlebell snatches.  Then we worked on barbell and kettlebell overhead squats.  Great job to Sean, Melissa, and Kelly on their first workout!  

Workout was:

3 rounds

row 500 meters
rest 2 minutes
complete 10 ring dips during the rest period

Here is a link to an article in New York Magazine about how we're wrecking our feet with every step we take.  

Monday, April 28, 2008

swinging saturday

Here is a little video from class on Saturday.  Everyone did a great job with Helen. 
I forgot to mention that Cristina and John F also improved their Helen times.  Sorry for the omission!

Here is a link to Mark's Daily Apple about the growing popularity of CSA's.  Portland has a great selection of community supported agriculture farms that for a fee will supply you with a weekly allotment of fresh produce.  It's the best way to eat seasonal, fresh and local produce!  

Looking for a Portland CSA or market?  Be sure to check out the Local Harvest website.  It's packed full of information on farmer's markets and CSA's.

Saturday, April 26, 2008


Thanks to cowboy for keeping everyone in line today!

Since it was such a beautiful day today we stepped outside for some fresh air.  We warmed up with ladder drills and then did med ball passes around the block. 

Workout was:


3 rounds

run 450 meters
21 kettlebell swings
12 pull-ups or 24 jumping pull-ups

Congratulations to Jenn H., Mark and Todd for taking over 2:00 off their old times!  Yeah!

Friday, April 25, 2008

Max pull ups

Congratulations to Tiffany on her first pull-up!

Today we did a little something different for workout.  We started with a strength circuit of 5x5 thrusters.  Great job to Jenn H. and Tiffany for their 83 lb thrusters.

Workout was:

how many rounds and how many pull-ups each round!

run around the block
max set of pull-ups

keep track of how many rounds and how many pull-ups each round!

I wanted to take a moment to recognize some new personal records that have occurred in the last month.

Devon reached a new pr with 20 pull-ups
Jeff rowed a new best with 1:37.1
Lisa got her first kipping pull-up!
Blake set a new gym record with a 1:26.1 row

Great job everyone!  Keep up the amazing work!

Thursday, April 24, 2008

A little kettlebell action

Tonight we worked on a lot a different skills before the workout of the day.  At your own pace everyone had a chance to do turkish get-ups, pistol squats, kettlebell hi-pulls and snatches, l-sits, ring dips and 1 legged deadlifts.  

Workout was:

how many rounds in 8 minutes?

5 one arm swings each side
5 one arm hi-pulls or snatches each side
5 burpees/squat thrusts

Here is a great article from ESPN on the history of the medicine ball.  Enjoy!

Wednesday, April 23, 2008

Chipping away

Workout was a "chipper":

row 500 meters
50 jumping pull ups
50 ball slams
50 sit ups
row 500 meters
25 one arm push press (each arm)
50 2 hand swings
25 renegade rows

Check out this photo essay that chronicles nine families food consumption for a week.  We forget how accessible food is to us in the United States.  When you can buy a meal at the gas station it's easy to forget what a struggle it is for others to fill such a basic human need.  The next time I complain about not having anything to eat in the house or being bored with my choices I'll think twice.  

On another note,  I reached a personal goal today.  A 1 rep max deadlift of 225lbs.

Tuesday, April 22, 2008

Spice it Up!

Tonight's group class worked on a lot of different skills.  In the early class we deadlifted and did worked on hang squat cleans and split jerks.  The second class had a few new people so we gave the a taste of what a metabolic workout is like!  Great job to Sara and Lindsey on their first workout!

Workout was:

row 500 meters
hang squat clean and split jerk

Check out these tips from Mark's Daily Apple to put some sizzle into your cooking.  

Monday, April 21, 2008

Train the trainers

Here's Blake after his weekend at the Crossfit cert push pressing 225 lbs!

New push press record for Tina!  93 pounds

Nathan doing sets of 3 muscle ups with a 30 pound vest on.

In order to keep up with of you all, the trainers meet three times a week to workout.  We can feel you  all breathing down our necks pushing us to develop our strength and skills.  
Thanks for the inspiration everyone!

Just a reminder that our client appreciation party is on Saturday, May 3rd at 5:00pm.  If you haven't RSVP'd and want to join us please let Tina know!  Cinco de Mayo festivities await us all!

Sunday, April 20, 2008

New Class schedule

So, we had so much going on yesterday that I didn't get a chance to post some new feats of strength!

Great job to Marlene on her first ever box jumps!

Congratulations to John on his 28k pistol squat!  

Brian visiting from Mt. Baker Crossfit also had his first muscle up!  Congrats!

Thanks to Jenn L. for joining us for her first workout.  Great job!

What a great day of firsts!  The progress everyone has made recently is truly astounding! 
 Keep up the hard work!

Just a reminder that the new class schedule starts tomorrow.  You can always click on the sign up online link to see the complete schedule, register online, see how many sessions you have left or make a payment!

New classes!

Monday-Friday 6:30 am
Monday, Wednesday & Friday at 7:30 am
Monday, Wednesday & Friday at 5:30 pm

Hope to see you all there!

Here is a little video that I put together of class yesterday.  Enjoy!